Basic Healthy Recipe

Smart Beef Goulash Basic Recipe

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Average: 5 (12 votes)
(12 votes)
Smart Beef Goulash Basic Recipe

Smart beef goulash basic recipe - Liaison between tender meat and fine vegetables. Serve over rice or noodles to make a robust meal. Photo: Marieke Dammann

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
2 h.
Preparation
Calories:
288
calories
Calories

Healthy, because

Even smarter

Nutritional values

By the way, this smart goulash variant is healthier than the classic recipe, because we only used beef here, pork in comparison has a high content of inflammation-promoting arachidonic acid. We have also dispensed with red wine, because alcohol is not part of a healthy diet.

Beef has a high content of haematopoietic iron. Women in particular, but also pregnant and nursing mothers, have a higher requirement for this blood-forming iron. The trace element from animal sources is more readily available to our body than from plant foods.

You want more vitamins and minerals? Then add peppers, broccoli, cauliflower, pumpkin or mushrooms to the goulash just before cooking. Also vegetarian with potatoes, tofu or seitan instead of meat as well as vegetable instead of meat broth tastes really good. The cooking time is then reduced to about half an hour. Potatoes, brown rice or wholemeal noodles go well with it.

1 serving contains
(Percentage of daily recommendation)
Calorie288 kcal(14 %)
Protein33 g(34 %)
Fat13 g(11 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4.6 g(15 %)
Vitamin A1.1 mg(138 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin K33.4 μg(56 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.7 mg(123 %)
Vitamin B₆0.6 mg(43 %)
Folate55 μg(18 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂7.5 μg(250 %)
Vitamin C10 mg(11 %)
Potassium1,045 mg(26 %)
Calcium66 mg(7 %)
Magnesium53 mg(18 %)
Iron4.1 mg(27 %)
Iodine5 μg(3 %)
Zinc8.3 mg(104 %)
Saturated fatty acids4 g
Uric acid208 mg
Cholesterol86 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 carrots
1 piece Celery root
3 onions
2 tablespoons Canola oil
1 ¾ pounds Beef
3 tablespoons Tomato paste
2 ½ cups Beef broth
½ teaspoon peppercorns
salt
peppers
2 teaspoons ground paprika
1 teaspoon oregano
1 sprig rosemary
How healthy are the main ingredients?
carrotonionBeefTomato pastesaltoregano

Preparation steps

1.
Smart Beef Goulash Basic Recipe preparation step 1

Clean, peel, wash and dice carrots and celery. Peel onions and cut into strips.

2.
Smart Beef Goulash Basic Recipe preparation step 2

Heat oil in a pot. Brown the meat in it for 5 minutes at high heat. Add the vegetables and cook for 5 minutes, stirring vigorously while scraping the meat off the bottom. Add the tomato paste and let it caramelized for 4 minutes while stirring; this will brown the tomato paste slightly and give the goulash a nice brown color. Then add 4 TBSP of stock and let it simmer for 3-4 minutes, stirring from time to time.

3.
Smart Beef Goulash Basic Recipe preparation step 3

Pour in the remaining stock, season with salt, pepper, peppercorns, paprika powder, oregano and rosemary. Simmer covered at low heat for about 1 1/2 hours until the sauce is creamy, stirring occasionally. Season goulash with salt and pepper. Serve over rice or egg noodles.